BTW i am 35 and have done minor weight lifting in the past been serious now for 7month straight.
Here's my routine:
MON: chest- doing basics (flat dumbell or barbell bench press, inclinde dumbell or dumbell press and flyes.) always start with either incline or flat and alternate each week.
TUES: Back- basics (bent over rows, pull ups or pull downs, close grip rows) again i alternate each week with what starts
WED: shoulders- basics (overhead press barbell or dumbell,Standing Dumbbell Lateral Rais, bent over lateral raises)
THUR: Legs - basics (squats, stiff leg deadlifts, calves) I do leg extensions and leg curls for warm ups
Friday: Arms - basics "i alternate between biceps and tricep. I either start with bicep or tricep depending on what was done the week before... and i do opposing muscles (biceps i do barbell curls with olympic bar, sitting alternating dumbell curls and cable curls to finish) (triceps i do overhead dumbell press, skull crushers and one arm overhaed extensions sometimes change that with tricep cable pressdown)
I usually do this routing each week and alternate a few excersises per muscle. i do the parymid style where its 3 excersises with 12-10-8-6 reps which makes it 4 sets. and up the weight as i go down in rep.
I just started to change it up where i am reversing the style by going 6-8-10-12 and lower the wieght as i go up instead to shock my body some. I eat alot of whey protein and several meals a day not keeping count mind u but i know i am getting enough protein "i think lol" With this routine i am giving each muscle a one day run and the next day off so again opposing muscle that way each muscle has a day off and i go super hard when i am at the gym, no screwing around.i sleep enough and somewhat drink enough water. I take supplements of course, creatine, whey, vitamines, bcaa, tribulus, arganine, zma...etc...
I'm am not sure if i should keep going with this for a bit or am i doing it all wrong??? I just read up on a 5x5 powerlift for beginners link here:
http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/ which states doing basic basic moves like squats, deadlifts, bench press, bent over rows and that's it 3 times a week. like straight basic moves 5 reps 5 times to build strength and muscles and he states that, that is the only thing you need to do nothing else..
Am i seeing a difference now, yes i am alot stronger with my above routing and i do see some change in size but im not sure if i am seeing enough progress or am i being impatient???? i am not measuring anything but people have said that i look bigger. Should i stick with this routine and if so for how long. If not what would be best at this point since i've been at this for 7 moth now.
thanks much for any ideas and/or help
Cris